DISCOVER THESE AMAZINGLY DELICIOUS KETO RECIPES FOR EVERY DAY OF THE YEAR! If you want to prepare fast, delicious and healthy and stick with you Keto Diet then this recipe book is for you. Each recipe follows the Keto diet and can be prepared and cooked with very littl DISCOVER THESE AMAZINGLY DELICIOUS KETO RECIPES FOR EVERY DAY OF THE YEAR! We provide 365 days of Keto recipes to make following the Keto Diet as easy as possible. (Keto Diet) •BENEFITS OF A KETO DIET.
I see three problems with your diet that are certainly causing your fat-loss plateau—too much protein, not enough good fat, and residual carbohydrates. To break your plateau, pump up the fat in your diet to about 50% of your total daily calories and reduce the protein to 30%–40%. Eating salmon, chicken thighs, lamb, and lean beef allows you to get your protein and fat in one source. The last issue is your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. Remember that meal replacement shakes and protein shakes are not the same. When your diet is depleted of carbs, your glycogen levels drop and you enter ketosis—a process in which your body burns ketone bodies to avoid draining the protein stores in your muscles and instead uses energy from your fat stores.
The primary control for this insulin secretion is glucose in the blood stream, typically from digested carbohydrate. Diets low in nutritive carbohydrates introduce less glucose into the blood stream and thus evoke less insulin secretion, which leads to longer and more frequent episodes of ketosis. Institute of Medicine recommends a minimum intake of 130 grams of carbohydrate per day (the FAO and WHO similarly recommend that the majority of dietary energy come from carbohydrates). If the diet is changed from one that is high in carbohydrates to one that does not provide sufficient carbohydrate to replenish glycogen stores, the body goes through a set of stages to enter ketosis. During the initial stages of this process, blood glucose levels are maintained through gluconeogenesis, and the adult brain does not burn ketones. After about 48 hours of this process, the brain starts burning ketones in order to more directly use the energy from the fat stores that are being depended upon, and to reserve the glucose only for its absolute needs, thus avoiding the depletion of the body’s protein store in the muscles.
If you want to know more about the ketogenic diet and how it can help you lose weight, have a look at my Practical Guide to Keto Diet which is freely available on my website also as PDF. Protein is the most sating macronutrient and you should include high-quality animal protein in your diet. The reason could be way too much fat and therefore calories in your diet. There is no diet that lets you consume "unlimited" amounts of calories and still lose weight. When it comes to the overall calorie intake, it depends on your individual maintenance level and how active you are. Note: If you just started a low-carb diet, it may take some time for your body to get used to it and you will naturally eat less. Low-carb diets are a lot more nutritious and sating as you will discover. You may have a thyroid or adrenal dysfunction and you are not aware of it. If you want to learn more about thyroid / adrenal disorders and what your doctor may not tell you, have a look at Stop The Thyroid Madness . Here is my post that will guide you through the types of exercise that are beneficial for weight loss and health. If you see no movement on the scales or even if your weight goes up, it doesn't mean you are not losing fat. To find out more, check out my posts on how coconut oil and macadamia nuts may help you lose weight. In most cases, these products are not nutritious enough, don't have the ability to sate our appetite as REAL food does and as a result, you will eat more. If your carbs intake is low and you don't see any reason why you shouldn't lose weigh, give it some time.
The only way to be successful on the ketogenic diet, and be successful with weight loss is to use a tool to plan your daily menus and track your macros. You may find that there are times when your weight loss stalls. Tweak your fat and protein numbers and see if increasing your fat intake helps you lose weight. Weight loss and the keto diet are affected by your hormones (as is every function of your body) so make sure you talk to your doctor and possibly even run tests if you find that you are having trouble losing weight, or plateau for an extended period of time after adjusting your numbers. When you first start the ketogenic diet, you should eat three to six times a day, depending on your schedule and comfort level. You can use these ketogenic diet recipes to plan your weekly menu. If you find that any of these recipes push you over your daily goals, just cut the serving in half. If you are following your personal goal plan as outlined on Keto Size Me, you will lose weight without counting calories. As you embark on this journey, you will begin to notice that these ketogenic diet recipes keep you fuller longer, and your cravings will start to diminish. You will never stop living the keto lifestyle, even after you reach your goal weight. You may be able to up your carb count to as much as 50 grams and maintain your goal weight, but after living this way you will never want to return to unhealthy eating. By using the information you learn and these ketogenic diet recipes, you will be well on your way to a healthier lifestyle and healthy maintainable weight loss.
The ketogenic diet is one of the oldest treatments for epilepsy . The diet is very high in fat and low in carbohydrates. Children on the diet often will not gain weight or grow much during the time the diet is in use. In this group of individuals, the diet can be as successful as medications . Recent studies have shown that the diet may also be effective in those with partial seizures . The diet is typically started with a period of fasting that lasts until the body produces a moderate to large amount of ketones. A two-month trial period is suggested for deciding whether the diet is effective. During this time, individuals are often able to lessen the amount of medication they take for seizures.
When the body is in a ketogenic state, this means that lipid energy metabolism is intact. But in the state of ketosis, the body has to become efficient at mobilizing fats as energy. "Ketosis has a protein-sparing effect, assuming that you are consuming adequate quantities of protein and calories in the first place." This is where the metabolic state of ketosis comes in. Some fatty acids are oxidized by the liver for energy production. 'This is largely due to the fact that you are consuming less energy, so your body relies on other tissue (i.e., protein) to serve as an energy source. "When in the state of ketosis, the brain will prefer ketones over glucose. The body will not have to break down protein for energy." Ketosis is different, because, when in the state of ketosis, the brain will prefer ketones over glucose. After your body gets into ketosis, the fat intake can be reduced and the protein intake can be increased.
Low Carb Recipes, Keto Diet Recipes Low Carb, Keto Kickstart, Keto Diet Plan, Kickstart Menu, Easy Low, Fast Recipe, Fast Diet. Weight Watcher Dinner, Easy Dinner, Weight Watcher Meal, Weight Watcher Recipe, Weightwatchers, Weight Watchers Recipes, Watchers Dinner, Easy Weight Watchers Recipe. 25 Weight Watchers dinner recipes https:/t.co/PK 4 Zcix Tm P If youre looking for weight watchers recipes with poin https:/t.co/a Q 28r Fz XKU. Amazing Weight Watchers Recipes: 25 WEIGHT WATCHERS DINNER RECIPES (POINTS PER SERVING INCLUDED!) #maincourse #recipes #easy #dinner #recipe. 25 WEIGHT WATCHERS DINNER RECIPES (POINTS PER SERVING INCLUDED!) 15 Delicious Weight Watchers Dinner Recipes. 15 Weight Watchers dinner recipes. 🌹Weight Watchers Recipes. 25 Weight Watchers dinner recipes. The Weight-Loss Dinner Celeb Trainers Want You to Eat More Healthy Soup, Weight Loss, Fall Dinner, Homemade Soups, Lose Weights, Healthy Recipe, Celebrity Trainers, Weights Loss Dinners, Soups Recipe Soup Weight Loss dinners If youre looking to lose weight, celebrity trainer Joel Harper recommends serving up soup for dinner. Soup Stew, Healthy Soup, Skinny Soup, Homemade Soup, Recipes Soup, Soup Recipe, Healthy Recipe, Food Soup, Weight Loss Soup. #soup #recipes #healthy #recipe #lunch If youre looking to lose weight, celebrity trainer Joel Harper recommends serving up soup for dinner. If youre looking to lose weight, celebrity trainer Joel Harper recommends serving up soup for dinner. More Healthy Soup, Weight Loss, Fall Dinner, Homemade Soups, Lose Weights, Celebrity Trainers, Healthy Recipe, Weights Loss Dinners, Soups Recipe Soup Weight Loss dinners If youre looking to lose weight, celebrity trainer Joel Harper recommends serving up soup for dinner.
 For this group, and for children in particular, the diet has once again found a role in epilepsy management. By 1930, the diet had also been studied in 100 teenagers and adults. Most children improved in both seizure control and alertness, results that were similar to the classic ketogenic diet. The ketogenic diet reduces seizure frequency by more than 50% in half of the patients who try it and by more than 90% in a third of patients.  There is some evidence that adolescents and adults may also benefit from the diet. Another difference between older and newer studies is that the type of patients treated with the ketogenic diet has changed over time.   In the UK, the National Institute for Health and Clinical Excellence advises that the diet should not be recommended for adults with epilepsy.  A liquid form of the ketogenic diet is particularly easy to prepare for, and well tolerated by, infants on formula and children who are tube-fed .  The stones are treatable and do not justify discontinuation of the diet. The ketogenic ratio of the diet compares the weight of fat to the combined weight of carbohydrate and protein. The quantity of fat in the diet can be calculated from the overall energy requirements and the chosen ketogenic ratio. The MAD does not begin with a fast or with a stay in hospital and requires less dietitian support than the ketogenic diet. Both are offered at most centres that run ketogenic diet programmes, and in some centres they are often the primary dietary therapy for adolescents. There are theoretically no restrictions on where the ketogenic diet might be used, and it can cost less than modern anticonvulsants. On the ketogenic diet, carbohydrates are restricted and so cannot provide for all the metabolic needs of the body.
The recipes are fantastic, my mom is happy… The diet is not just great for anyone who would like to lose weight, but also for anyone who would like to control their sugar intake. The ketogenic diet is known as the diet with no grains and no sugar. I haven’t tried all of the recipes, but the ones that I have are delicious and it’s a good selection for anyone who would like to start on this diet. The ingredients listed are easy to find and each recipe also notes the number of serving. I also found the instructions to be simple and concise. Most of the dishes are quick to make and are categorized. There are breakfast, seafood, meat, and sauce recipes. It’s a good collection of recipes to lose weight and stay away from sugar.
Ketosis Diet for Weight Loss. Looking for information on the benefits of a ketosis diet? Enter the Paleo Ketosis Diet. The Effects of the Ketosis Diet on the Body. It is this shift – from sugar burner to fat burner – that makes the ketosis diet so powerfully effective. A ketosis diet has also been found to reduce hunger, boost energy levels, increase antioxidant capacity of the blood and reduce the risk of chronic diseases including cancer ! This very low carbohydrate diet was compared to the results of a low fat diet. The low-calorie diet (LCD) and the low-carb ketogenic diet (LCKD) both benefited all of the parameters evaluated. Similarly, the Journal of Nutrition recently found that a low carbohydrate diet reduced both visceral fat (belly fat) and intramuscular fat while boosting insulin sensitivity in people with diabetes. Michael S Duchowny, MD who evaluated the ketogenic diet: “Most complications of the ketogenic diet are transient and can be managed easily with various conservative treatments.” The Ketogenic Diet: The Ancestral Plan for Effortless Weight Loss and Disease Prevention. And while the ketogenic diet has gained considerable press lately, it is not a “new” diet.
Ketogenic Diet. A ketogenic diet is a diet high in fat and protein, and virtually no carbohydrate. Ketogenic diets have been used to treat epilepsy and for weight loss. Ketogenic diets have gained some popularity due to the extensive media coverage of low/no carb diets such as Atkins . Is a Ketogenic Diet Healthy? A ketogenic diet is suitable for some people – but most definitely not all. There are many opposite schools of thought regarding the safety of a ketogenic diet – however the fact that many epilepsy sufferers have successfully been using ketosis for years – certainly gives the diet some credence. Ketogenic Resources. Www.epilepsy.org.uk/info/ketogenic.html – Information on the ketogenic diet from Epilepsy Action UK. Other Ketogenic diets – Lindora , Atkins. A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia A Randomized, Controlled Trial. The ketogenic diet: 1997. The ketogenic diet for the treatment of childhood epilepsy: a randomised controlled trial.
The Basic Ketogenic Diet. The science behind a ketogenic diet is solidly backed up by Taubes research published in “ Good Calories, Bad Calories ” and “ Why we get fat “. The Ketogenic diet has always lived on the fringes of diet lore and has been seen as extreme. Other diets like the South Beach Diet are also only effective because of the reduction in carbs and consequently insulin levels. It keeps your insulin level low which puts your body into fat-release-fat-burn mode, but also significantly increases the fat content in your diet and teaches your body to use fat as energy. During the diet you can measure how much fat your body is burning by monitoring your output of acetoacetate using Ketostix . It is a basic Ketogenic diet which I’ve found to be the most effective fat burning diet available. Note, you can eat as much of the foods below as you like, but I’ve found that I quickly feel full eating this diet. During the diet, measure your rate of fat burn by measuring your acetoacetate output with your Ketostix. Remember the key is to have a high fat, high-protein and no-carb or very low carb diet. You absolutely must avoid all sugar on this diet because it is the highest GI carbohydrate that will very quickly spike your insulin and destroy any Ketogenic effect.
I wanted to share with you this great book I’m reading called, “ Kick the Weight with Keto – How to Lose Weight and Feel Great on a Paleo Ketogenic Diet .” It’s a book by a woman, Kim Knoch, who was eating everything right on Paleo alone but still wasn’t losing weight. Kick the Weight with Keto uses “nutritional ketosis” to tell your brain to use ketones for fuel instead of glucose. When you are eating loads of carbs, your body uses glucose to burn fuel and doesn’t tap into fat stores causing weight loss. Is Kick the Weight with Keto for me? Do you want to lose weight? Has your weight loss stalled with eating Paleo or Primal alone? Then Kick the Weight with Keto is for you! Kim gives you a suggestions of what to eat and what to avoid to help kick your body into nutritional ketosis. I’m pretty sure Kick the Weight with Keto will do the trick!
The ketogenic diet: high fat, high hopes. The ketogenic diet encourages foods that are high in fat. The ketogenic diet has been called the “new Atkins” and is being taken up by an increasing number of people. That the diet exists at all is down to the persistence of Geyelin, who was also one of the first doctors in New York to use insulin as a treatment for diabetes. Both Hippocrates and Geyelin discovered that once fasting was over, the seizures invariably returned. Over the following decade the ketogenic diet was developed: a strict programme enforcing a 4:1 ratio of fats to proteins and carbohydrates. This results in ketones replacing glucose as an alternative fuel – and this transition from glucose to fat metabolism reduces the systemic inflammation that can underlie epilepsy and many other diseases. It became the epilepsy medication of choice and the ketogenic diet was dismissed and largely forgotten. “We found out about the ketogenic diet, and about a herbalist in Texas. But after a month on the diet, Charlie was both drug- and seizure-free and has only the faintest memories of his traumatic start to life. Therefore, the ultimate aim is a drug that can replicate its effects while allowing a normal diet. But Abrahams believes that the problem is not so much human willpower as finance. “The diet requires a trained dietitian, it is work-intensive, involves lots of hours and there is no pot of gold at the end of that, apart from the benefit to the family.”
HASH(0xa19f0bac) out of 5 stars The chance to understand this diet more. I appreciate this book so much that it made me want to try the Ketogenic Diet in the near future. HASH(0xa19f0f18) out of 5 stars This is the best Ketogenic diet book that I've ever read! The author did great on explaining everything here, from the tips and strategies on starting this diet, to the recipes. This is an incredible aide on the ketogenic eating routine and how it can offer you some assistance with losing weight. This digital book is intended to give a functional and improved manual for the ketogenic diet in straightforward dialect that will encourage an effective begin. This is a great guide on the ketogenic diet and how it can help you lose weight. I learned tons of great information from this book that can help me maintain a healthy diet. It is a great book for the beginner because it explains the whole thing and gives you the information in simple language that anyone can understand. I have always been a follower of the Ketogenic Diet and this book has added so much more info to my knowledge.
Ketogenic Food Pyramid: foods to eat and avoid on a keto diet. Keto Recipe, Ketogenic Recipe, These Food, Ketogenic Diet Food, Keto Diet Food, Keto Diet Recipe, Keto Fat, Ketogenic Diet Recipe. Ketogenic Food Pyramid | The Keto Diet Blog Ketogenic Food Pyramid: foods to eat and avoid on a keto diet. Atkins Diet, These Food, Food List, Ketosis Food, Keto Diet Food, Keto Diet Recipe, Ketogenic Diet Recipe. Ketogenic Diet Food List: A Complete Guide Ketogenic Diet Food List Infographic - #ketogenic #keto. For Ketogenic Diet Food List. Keto Diet Food List Infographic. Keto Recipe, Low Carb, Ketogenic Recipe, Info Graphic, These Food, Cheat Sheet, Infographic, Ketogenic Diet Recipe. Ketogenic Recipe, Ketogenic Diet Food, Keto Diet Food, Keto Diet Recipe, Keto Exercise, Ketogenic Diet Recipe. These Food, Ketogenic Diet Food, Coconut Ketogenic Diet, Ketogenic Diet Weightloss, Ketogenic Diet Plan, Keto Diet, Ketogenic Diet Recipe. Ketogenic Diet Food List - get the full list here: http:/paleomagazine.com/ketogenic-diet-food-list. These Food, Healthy Fast Food, Ketogenic Foods, Low Carb Fast Food, Ketogenic Diet Food, Low Carb Ketogenic Diet, Ketogenic Diet Rule, Ketogenic Diet Recipe. Keto (LCHF / Low Carb) Diet Garlic Salad Dressing - Low carb food list Keto lchf low carb diet garlic salad dressing. Keto Macro, Low Carb Diet, Ketogenic Recipe, Keto Lchf, Keto Diet Food, Keto Diet Recipe, Ketogenic Diet Recipe.
DISCOVER THE AMAZING HEALTH AND WEIGHT LOSS BENEFITS OF THE KETOGENIC DIET! ARE YOU READY TO EXPERIENCE THE AMAZING WEIGHT LOSS AND FAT BURING BENEFITS OF THE KETOGENIC DIET? So if you are like many people looking to take action and lose weight while burning fat then the Ketogenic Diet is perfect for you. The Ketogenic Diet is a low carb diet with adequate protein that is designed to have your body shed weight and burn fat. This book has everything you need to get you going on your way to amazing health and weight loss. ~Ketogenic Diet And Weight Loss.
Ketogenic Diet Menu. Eat a diet that is low in carbohydrates, high in fat, and high in protein. A ketogenic diet has the additional goal of causing your body to enter a state of ketosis. There’s some confusion out there about the safety of a ketogenic diet. The only time you should not consider a ketogenic diet is if you’ve been diagnosed with Type 1 Diabetes. The ketogenic diet can help you lose weight, burn more fat, tone up, and show off that lean muscle mass if you’ve been hitting it hard at the gym. Here is a menu guide to help you get the most out of your ketogenic diet efforts. High Protein Foods – This is a primary focus of any ketogenic or low-carb diet. High Fat Foods – Foods high in fat are also a key component of a ketogenic diet. Nuts, avocados, and olive oil should all be eaten liberally on a ketogenic diet. Aside from the starchy options, a ketogenic diet calls for lots of vegetables and leafy greens. Have any questions or feedback about the ketogenic diet?
Total daily values: Total carbs: 37.5 g, Fiber: 21.2 g, Net carbs: 16.3 g, Protein: 69 g, Fat: 136 g, Calories: 1645 kcal, Magnesium: 246 mg (62 % RDA), Potassium: 2303 mg (115 % EMR), Keto ratio (carbs : protein : fat) is 4 : 18 : 78. Total daily values: Total carbs: 38.7 g, Fiber: 16.3 g, Net carbs: 22.4 g, Protein: 79.7 g, Fat: 133 g, Calories: 1681 kcal, Magnesium: 179 mg (45 % RDA), Potassium: 2766 mg (138 % EMR), Keto ratio (carbs : protein : fat) is 5 : 20 : 75. Total daily values: Total carbs: 40.3 g, Fiber: 17.7 g, Net carbs: 22.6 g, Protein: 72.2 g, Fat: 140 g, Calories: 1707 kcal, Magnesium: 148 mg (37 % RDA), Potassium: 2951 mg (147 % EMR), Keto ratio (carbs : protein : fat) is 6 : 18 : 77. Total daily values: Total carbs: 38.5 g, Fiber: 16.4 g, Net carbs: 22.1 g, Protein: 69.7 g, Fat: 135 g, Calories: 1654 kcal, Magnesium: 164 mg (41 % RDA), Potassium: 2519 mg (126 % EMR), Keto ratio (carbs : protein : fat) is 6 : 18 : 77. Total daily values: Total carbs: 55.8 g, Fiber: 34.2 g, Net carbs: 21.6 g, Protein: 63.9 g, Fat: 140 g, Calories: 1677 kcal, Magnesium: 227 mg (57 % RDA), Potassium: 2793 mg (130 % EMR), Keto ratio (carbs : protein : fat) is 5 : 16 : 79. Total daily values: Total carbs: 41.3 g, Fiber: 24.3 g, Net carbs: 17 g, Protein: 64.7 g, Fat: 137 g, Calories: 1605 kcal, Magnesium: 231 mg (58 % RDA), Potassium: 2605 mg (130 % EMR), Keto ratio (carbs : protein : fat) is 4 : 17 : 79. Total daily values: Total carbs: 49.5 g, Fiber: 23.3 g, Net carbs: 26.2 g, Protein: 67.7 g, Fat: 153 g, Calories: 1798 kcal, Magnesium: 295 mg (74 % RDA), Potassium: 3239 mg (162 % EMR), Keto ratio (carbs : protein : fat) is 6 : 15 : 79. Total daily values: Total carbs: 35.7 g, Fiber: 12.9 g, Net carbs: 22.8 g, Protein: 84.7 g, Fat: 137 g, Calories: 1704 kcal, Magnesium: 196 mg (49 % RDA), Potassium: 2782 mg (139 % EMR), Keto ratio (carbs : protein : fat) is 5 : 20 : 75. Total daily values: Total carbs: 47.3 g, Fiber: 26 g, Net carbs: 21.3 g, Protein: 76.8 g, Fat: 147 g, Calories: 1783 kcal, Magnesium: 210 mg (53 % RDA), Potassium: 2883 mg (144 % EMR), Keto ratio (carbs : protein : fat) is 5 : 18 : 77. Total daily values: Total carbs: 32.7 g, Fiber: 13.6 g, Net carbs: 19.1 g, Protein: 75.7 g, Fat: 144 g, Calories: 1709 kcal, Magnesium: 174 mg (44 % RDA), Potassium: 2523 mg (126 % EMR), Keto ratio (carbs : protein : fat) is 5 : 18 : 77. Total daily values: Total carbs: 38.4 g, Fiber: 17 g, Net carbs: 21.4 g, Protein: 83.2 g, Fat: 131 g, Calories: 1634 kcal, Magnesium: 196 mg (49 % RDA), Potassium: 2465 mg (123 % EMR), Keto ratio (carbs : protein : fat) is 5 : 21 : 74. Total daily values: Total carbs: 38.6 g, Fiber: 16.4 g, Net carbs: 22.2 g, Protein: 71.4 g, Fat: 141 g, Calories: 1676 kcal, Magnesium: 187 mg (47 % RDA), Potassium: 2298 mg (114 % EMR), Keto ratio (carbs : protein : fat) is 5 : 17 : 78. Total daily values: Total carbs: 42.7 g, Fiber: 17.6 g, Net carbs: 25.1 g, Protein: 76.5 g, Fat: 135 g, Calories: 1659 kcal, Magnesium: 277 mg (69 % RDA), Potassium: 2915 mg (145 % EMR), Keto ratio (carbs : protein : fat) is 6 : 19 : 75. Total daily values: Total carbs: 47 g, Fiber: 23.1 g, Net carbs: 23.9 g, Protein: 78.3 g, Fat: 125 g, Calories: 1580 kcal, Magnesium: 209 mg (52 % RDA), Potassium: 3459 mg (173 % EMR), Keto ratio (carbs : protein : fat) is 6 : 20 : 74.
The Ketogenic Diet was something completely new to me before downloading this book. In this book, I was looking to learn exactly what the Ketogenic Diet is, why it's different from other diet plans and how it can be implemented. You don't have to be a professional dietitian to see why the Ketogenic Diet can be so effective thanks to this book. The Ketogenic diet puts a twist on dieting as we know it, and interestingly enough, as the book shows, its leads to a healthier life. HASH(0xa1edde4c) su 5 stelle Excellent guide book on ketogenic diet 5 aprile 2016. This is an excellent guide book on ketogenic diet. HASH(0x90df91bc) su 5 stelle It is the best guide book and most effective in losing weight in . It is the best guide book and most effective in losing weight in a simple way. What I like most in this book was all the healthy and delicious recipes. The author has smartly elaborated the benefits and all necessary things that you should know about Ketogenic diet.
Step 1 : Define how many calories you need daily. To find out how many calories you need daily use this tool : Daily Calorie Intake Calculator . This will give you the amount of calories you need to maintain your weight, lose 1-2 pounds per week or gain 1-2 pounds per week. Step 2 : Define how much calories you need to lose weight. To burn 1 pound of fat you need to burn 3500 calories. If you lost more than 2 pounds, add 10% to your calories for the next week. If you lost less than 2 pounds, reduce your calories by 10%. Step 4 : Find out how much carbs you need. For me, 5% of 1500 calories is 75 calories for carbs. 75 calories / 4 calories per gram of carb = 18.75 grams of carbs daily. For my boyfriend, 5% of 3400 calories is 170 calories for carbs.